It’s almost time to reveal the man who best embodies the Men’s Health lifestyle and core values—the 2017 Ultimate Men’s Health Guy.

But until we do, that man is still Jedidiah Ballard, winner of the 2016 Ultimate Men’s Health Guy contest and one of the few men on the planet who know what it’s like to have your friends show up for Halloween dressed as you.

Among several other admirable qualities, Ballard proved to us that he is, as you would expect from a man bearing the title of Ultimate Men’s Health Guy, a force in the gym—and a creative one at that.

In the video above, watch Ballard demonstrate one of his favorite ways to empty his tank at the end of a workout.

“It’s a great finisher for the forearms and obliques,” says the emergency medicine physician and U.S. Army Ranger. “Every time you catch [the dumbbell], you’re getting a strong contraction in your forearm, you’re building up the [hand-eye] coordination a little bit; and, also, on that twisting motion, the oblique has to catch hard and switch around.”

Ballard suggests picking up a dumbbell in the 30–50-pound range for this one, and then going for anywhere between 50–60 reps.

“Once you get in the flow, speed it up,” he says.

Just don’t slack on form. Maintain a flat back throughout while keeping a slight bend in your knees. And focus on squeezing the dumbbell as tightly as you can each time you grab it to get the most out of your forearms.

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